Which is better for weight loss: morning jogging or night jogging?
Apr 17, 2025
Source: Cainiu Health
Dr. Yang Ziqi
Introduction
In general, there is no significant difference between morning running and night running in terms of weight-loss effectiveness. The specific choice depends on individual lifestyle habits, physical condition, and running environment. For individuals experiencing high levels of work- or study-related stress, night running can help relieve stress and alleviate tension. Night running usually takes place after dinner, which can promote gastrointestinal motility and aid digestion, thus helping to improve indigestion.
Generally speaking, there is no significant difference between morning and evening running in terms of weight loss effectiveness. The specific choice depends on personal habits, physical condition, and the running environment. Detailed analysis is as follows:
Morning running helps the body awaken from sleep, increases metabolic rate throughout the day, and aids in burning more calories. After an overnight fast, glycogen stores in the body are depleted, making morning running more effective for directly burning fat. Following morning runs, the body may secrete more leptin, a hormone that suppresses appetite and reduces the likelihood of overeating. Morning running also enhances cardiopulmonary function and oxygen uptake capacity, thereby burning more calories during daily activities.
For individuals experiencing significant work or study-related stress, evening running can help relieve stress and alleviate tension. Usually performed after dinner, evening running aids gastrointestinal motility and food digestion, potentially improving indigestion. The fatigue generated after running can help improve sleep quality, enabling individuals to enter deep sleep more quickly. Good sleep contributes to bodily recovery and normal metabolic function, indirectly supporting weight loss.
If you are accustomed to waking up early and have sufficient time in the morning, morning running may be a suitable choice. If you have more flexibility in the evenings and enjoy the quiet atmosphere at night, evening running could be preferable. For those with conditions such as hypoglycemia, it is advisable to eat a light snack before morning runs to avoid discomfort. For evening runs, care should be taken to avoid excessive exercise that might interfere with sleep. It is recommended to choose a safe and comfortable running environment; whether running in the morning or evening, always ensure your personal safety.
